11.19.20 Workout of the Day

November 18, 2020

WARM-UP

Run Warmup

200 Meters Easy

30 Seconds Each

PVC Pass Throughs
Easy Bike
PVC Behind the Neck Strict Press
Easy Bike
PVC Z-Press
Easy Bike
PVC Strict Press

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY

Reverse Table Stretch: 1 Minute

Barbell Thoracic Opener: 90 Seconds

STRENGTH

Strict Press

Build to a Heavy Single

WORKOUT OF THE DAY

“Miracle-Gro”

5 Rounds For Time:
200 Meter Run
15/12 Calorie Assault Bike
9 Strict Presses (95/65)

AFTER PARTY

Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:

Upper Back

Calves

Lats

Quads

HOME GYM

5 Rounds For Time:
400 Meter Run
20 Single Dumbbell Strict Press (10 Reps Each)

Dumbbells: 50’s/35’s